2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

11.18.2017

CrossFit San Ramon – CrossFit

Back Squat (4×6 70%)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles


11.17.2017

CrossFit San Ramon – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#


11.16.2017

CrossFit San Ramon – CrossFit

Accessory Work

3x:

8 zottsman press

8 partner GHM

8 DB Pull Over

10 Pull Ups

20 Push Ups

Metcon (AMRAP – Rounds and Reps)

14 min amrap

12 thrusters 75/55

12 kb snatch 6 ea side 35/26

12 Pull Ups


11.15.2017 weightlifting

CrossFit San Ramon – CrossFit Skills

Snatch Grip Deadlift (4×3 110% 1RM Snatch)

Overhead Squat (4×3 80%)

Metcon (Weight)

6 min EMOM

2 Snatch Pull

2 high hang squat snatch

2 hang squat snatch

1 Power Snatch

1Full Snatch

Squat Snatch (6×1 add weight each time record heaviest)

Accessory Work

5×6 GHR

10 Band Pull Aparts


11.15.2017

CrossFit San Ramon – CrossFit

Shoulder Press (4×8 65%)

Metcon (Weight)

16 min EMOM

2 snatch pull

2 high hang squat snatch

2 hang squat snatch

1 power snatch

1 full snatch


11.14.2017

CrossFit San Ramon – CrossFit

Clean and Jerk (10×1 80%)

Metcon (Time)

5 RFT

15 Box Jumps 24/20 (rx+) 30/24

15 KB Swings 53/35 (rx+) 70/53

200M Run


11.13.2017

CrossFit San Ramon – CrossFit

Accessory Work

3x

12 – reverse hypers med ball between feet

8 each bulgarian split squat

8 lateral raise

8 cuban press

3×10:

dips

strict T2B

Metcon (AMRAP – Rounds and Reps)

5 min amrap

6 power clean 115/75( rx+) 155/115

12 Wall Ball 20/14

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

6 Front Squat same bar

24 Double Unders